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    Nutrition Map: Your Guide to Eating Healthy
    Nutrition Map: Your Guide to Eating Healthy
    Nutrition Map: Your Guide to Eating Healthy
    Ebook139 pages1 hour

    Nutrition Map: Your Guide to Eating Healthy

    By Yvonne Quinones Syto

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    About this ebook

    Food is pleasurable and...will always be everywhere, so it is time to live with it and enjoy it." With those spot-on words in the opening pages of Nutrition Map, we are greeted with Yvonne Quiñones Syto's* appreciation of the power of food--food not only satisfies us, it plays an unavoidable role in our social interaction.

    Nutrition Map is just that: a week-by-week guide educating us on how to eat this, not that. Don't get enough fiber? Read Syto's chapter on vegetables, titled "Let the Roughage Begin." Need to revamp your stance on fruit? Read: "Fruit: Nature's Dessert." Syto's candor in recounting her own struggle with weight disarms the reader, allowing us to admit our hot topic weight issues, insecurities aside. Besides the author's infectious wit peppered throughout the book, you will all but shout, "Speak to me, sistah!" when she refers to "diet" as a four-letter word!

    Nutrition Map starts us off on our path to better nutrition simply enough: start exercising a couple of days a week, increase our water intake and keep a food journal. With that manageable kick-off, Syto provides sample food journals, a body measurement table and a valuable definition grid of look-alike terms such as "reduced", "light" and "low fat". This isn't a starvation plan. This is a a step-by-step guide on how to incorporate a better nutrition choice this week, another the following week, etc., while acknowledging the reality that you will slip up here and there and have no intention of bidding adieu to desserts forever.

    The tone of this book is informative yet conversational. In fact, while reading Nutrition Map, I couldn't help but feel like I was in Syto's office, having an uninhibited conversation about food and eating habits, (low fat) hot chocolate in hand. The author doesn't treat you like a guilt-ridden victim of your food choices; she just wants you to face them and improve them sensibly. If you're a size 18, Syto warns that lusting after transforming into a size 2 is tantamount to a "nose dive into a pint of ice cream." Setting your sights on a size 16 within a three-month period, instead, is a more attainable initial goal for most people.

    Description from book review done by Janette Dolores (look for full interview on blogspot)

    LanguageEnglish
    PublisherYvonne Quinones Syto
    Release dateApr 16, 2010
    ISBN9781452499888
    Nutrition Map: Your Guide to Eating Healthy
    Author

    Yvonne Quinones Syto

    Yvonne Quiñones Syto, MA, RD, CDE, IBCLC (Continúe abajo para la versión de la biografía en Español)Syto is a registered dietitian certified as a diabetes educator and lactation consultant. Currently, Syto is the owner of Nutrition Map, a private practice in Stanhope, NJ. In early 2010, Syto published "Nutrition Map: Your Guide to Eating Healthy in the Real World" as well as a Spanish language edition titled "Mapa de Nutrición: Tu Guía para una Alimentación Saludable en la Vida Real". Both copies became available for electronic readers later that same year. Formerly, Syto worked in an ambulatory care setting collaborating with patients in community-based clinics. Syto spent the majority of her career prior to going into private practice providing nutrition assessments and education for high-risk pregnancies for low-income women. Each year Syto volunteers her time to provide lectures for non-profit organizations in the community.Syto is a member of the American Dietetic Association and the American Association of Diabetes Educators.Syto is a graduate of the College of Saint Elizabeth (Morristown, NJ) where she earned her bachelor's degree in food and nutrition. She holds master's degree in Lactation Consulting from Union Institute and University (Vermont College Campus).Syto is married and a mother of two.EspañolSyto es una dietista registrada, educador de diabetes y certificada internacionalmente sobre la lactancia. Actualmente, Syto es el dueño de "Nutrition Map", una oficina privada en Stanhope, NJ. En 2010, Syto publicó el "Mapa de Nutrición: Tu Guía para una Alimentación Saludable en la Vida Real" con una edición disponible en Inglés tituló "Nutrition Map: Your Guide to Eating Healthy in the Real World". Ambas copias estaban disponibles para los lectores electrónicos más adelante en el mismo año. Antes, Syto trabajó en un ajuste ambulativo del cuidado que colaboraba con los pacientes en clínicas basadas en la Comunidad. Syto pasó la mayoría de su carrera antes de entrar el ejercicio privado en la educación de las mujeres durante los embarazos de riesgo elevado. Cada año Syto ofrece algunas horas para proporcionar educación para organizaciones para el beneficio de la comunidad.Syto es un miembro de la Asociación Dietética Americana (American Dietetic Association) y de la Asociación Americana de los Educadores de la Diabetes (American Association of Diabetes Educators).Syto se graduado del "College of Saint Elizabeth" (Morristown, NJ) donde ella ganó su licenciatura en Alimento y Nutrición. Ella lleva a cabo el "Master's" en la consulta del Union Institute and University (campus de "Vermont College").Syto está casado y una madre de dos.

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      Book preview

      Nutrition Map - Yvonne Quinones Syto

      Nutrition Map

      Yvonne Quinones Syto

      Nutrition Map(c) 2010. Yvonne Quinones Syto.

      All rights reserved. No part of this publication may be used or reproduced in any manner whatsoever without written permission, except in the case of brief quotations embodied in critical articles and reviews. For further information, please contact the publisher.

      Smashwords Edition

      ISBN 978-1-4524-9988-8

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you are reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Acknowledgments:

      To my husband Eric:

      You are my love, my soulmate, and my best friend. Together we have created a wonderful life. Thank you for always believing in me, and supporting me no matter what.

      To my children:

      You are my proudest achievements. I value, treasure, and enjoy every moment I spend with you.

      To my mother:

      You have taught me the importance of learning from all of life's experiences and how to be a strong person. You have made me the woman I am proud to be today.

      To my aunt Aleida:

      You have taught me the meaning of resilience and how to be an eternal optimist. Your everlasting support means the world to me.

      Table of Contents

      Acknowledgments

      Foreword

      Preface

      Introduction (Yes, You Must Read This Before the First Chapter)

      Part I: Learning the Basics

      Motivation

      Getting Started

      Disclaimer

      How the Plan Works

      Week 1 Beginners' Tips

      Tip 1: Keeping a Journal

      Tip 2: Water

      Tip 3: Exercise

      Week 2 Portion Sizes: Sometimes It Isn't What You Eat, But How Much

      Week 3 Let the Roughage Begin: A Word about Vegetables

      Week 4 Fruit: Nature's Dessert

      Week 5 Make the Switch to Whole Grains and Starches (Including Starchy Vegetables): What Does That Really Mean?

      Week 6 Protein: The Building Blocks

      Week 7 Milk, Cheese, and Yogurt (Dairy)

      Week 8 Fat: It Has Gotten a Bad Rap

      PART II: Implementing What You Have Learned

      Grocery Shopping

      Meal Spacing: This Isn't a Starvation Plan

      Ground Rules

      Conserving Calories

      Boredom

      Mini Meals

      Taking Your Time

      Listen to Your Body

      Planning Your Meals and Eating Out

      Eat What You Crave

      Oh No! A Plateau!

      PART III Sample Menus: Main Meals and Snacks

      Day 1

      Day 2

      Day 3

      Day 4

      Day 5

      Day 6

      Day 7

      Snack Ideas

      References:

      My gratitude goes to the individuals who have worked on this book, whether objectively providing feedback, designing it, translating it, or proofreading it. I would be remiss if I didn't mention their names and background:

      Jose Antonio Sanabria R, M.D.

      Internal Medicine & Infectious Diseases Specialist

      Universidad Central

      Caracas, Venezuela

      and

      Infectious Diseases Fellow

      Harvard Medical University

      Boston, Massachusetts, USA

      Gaston Alcocer

      Associate Degree, Graphic Design

      Artistic Center Villasmil de Leon

      Caracas, Venezuela

      Maria Gabriela Kaiser

      Masters Degree in Translation

      Universidad Internacional de las Americas

      San Jose, Costa Rica

      Lydia R. Silva

      B.Sc. Biology

      University of Puerto Rico, Mayaguez Campus

      Mayaguez, Puerto Rico

      Foreword

      Nutrition Map represents not only a very current attempt to face the problem of obesity but also a very pleasant conversation with a friend who sits in our home to tell us why it is worth changing our lifestyle, without suffering or feeling like victims.

      Yvonne Quinones Syto, our new best friend, visits us with a simplicity that characterizes her and reaches deep into our souls! She bravely tells of her battle against weight gain and thus opens an interaction with us, the readers, who now finally have a real person who truly identifies with us.

      Yvonne changes the paradigms of everything we hate about diets by introducing a new system based on small steps that we can all take. She shares small and big tips that make sense in our lives and which we can start to put into practice after finishing each chapter.

      Finally, someone understands that we love chocolate and tells us when and how we should enjoy it without feeling tortured or unhappy.

      This is a wonderful book, and it represents a real, accessible, and friendly source on which we can build our new and final plan against obesity.

      Each page provides not only a glimpse of reality but also a hand that guides us through a road we knew existed but which we did not dare to take before.

      Obesity is undoubtedly the number one enemy of our society. It is not only a dangerous condition per se but also the cause of the most serious consequences, both metabolic (hyperlipemia and diabetes) and cardiovascular (atherosclerosis, hypertension).

      This condition has turned into a silent epidemic that impacts all races, genders, and ages and has dangerously spread in our population.

      The media bombards us with images of delicious food in large portions and dangerously invites us to a world of delight. Contradictorily, it presents a mixed message of anorexic models wearing tiny sizes and creating in our minds a stressful controversy: It's great to eat without limits, but you also have to be slim.

      Yvonne, our friend, understands that we will probably never be runway models and that each pound we lose is a moment of celebration in our lives; and there lies the difference between Nutrition Map and other books in the market. Understanding that each inch and each pound are rewards is not easy for someone who does not understand the mindset of overweight patients. That is why it is essential that our friend has really found this colloquial, simple, and deep way to communicate with us.

      By changing our bad habits, even those we were unaware of, we are building a solid foundation for a healthy life in which maybe the greatest reward is to achieve self-control. By exercising self-control, we can improve our health in a world in which we will still have to deal with facing tempting food choices and passion for food.

      Yvonne releases us from that bony and troubled image and turns us into a better version of ourselves, with our likes and weaknesses. More importantly, she helps us to achieve an educated mindset that helps us to accept only what is beneficial for us.

      Yvonne's broad experience in the field of nutrition provides us with the necessary weapons in our struggle, mainly in our ability to accept ourselves and be happy with the results of our small daily battles.

      I am sure the readers will truly enjoy this book. Nutrition Map is a source to have handy when we need support, when the scale displays a number greater than the one we want, or when our pants do not feel as loose as we would like. More importantly it will be a source of inspiration when we are not able to say no but can make healthy choices to say yes, and thus enjoy eating with no remorse because we have made the right choices and are happy in doing so.

      Jose Antonio Sanabria R, M.D.

      Internal Medicine & Infectious Diseases Specialist

      Preface

      As a child, I wasn't considered one of the smallest children in the class; however, I wasn't the largest either, though I was one of the shortest. Around the fifth grade, my weight started to climb. For as long as I can recall, I was overweight, especially after I hit puberty. The numbers on the scale never corresponded to the numbers on the charts in the pediatrician's office.

      Although I was overweight, at home, we followed a healthy lifestyle. If the weather was agreeable (meaning no rain), then I was outside playing with a friend from across the street. All of our meals were prepared at home, and we hardly ate out. Candy, cookies, cakes-well, basically any form of sugar-were allowed only on special occasions, such as Halloween. We were allowed soda only on the weekends, and if by Monday we had forgotten, then we had to wait until the following weekend. When we went to the supermarket, we could only buy what was on the coupon, and wouldn't you know it, candy was never on the coupon! I don't even remember there being juice in the house, just water or milk to drink.

      When we were allowed treats, we had to brush our teeth soon

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